As the last meal of the day, dinner should also be the smallest meal of the day, about 300 - 450 calories for people who consume 1500 - 1800 total calories per day. (Or slightly larger if your recommended daily calorie intake is higher.)
Breakfast and lunch should be your larger meals because you need additional calories for energy during the day.
For dinner, always include protein and vegetables. Fill three-quarters of your plate with vegetables and/or salad. Use the other quarter for lean protein.
Eat grains such as brown rice, whole wheat pasta, potatoes, whole grain bread or tortillas in moderation. Don't avoid whole grains, as they contain fiber & important nutrients, but it is preferable to eat most of your grains earlier in the day to give them more time to digest.
Make sure you finish your dinner at least two to three hours before going to bed. Eating too late at night causes your body to work hard digesting food while you sleep instead of healing, resting and recuperating fully.
If you usually eat shortly before bed time, try having a light, healthy dinner earlier in the evening and notice how much more rested & refreshed you feel in the morning.
If you eat out for dinner, check our Healthy Dining post for practical tips to keep your calories within a reasonable range.
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